Nutrition Facts of 8 types of Various Bagels

Originated in the 1600s in Poland, bagels are quite like the pretzel in many ways. Yeast-leavened dough is used to make bagels – the dough is rolled first, then boiled, and baked to produce a soft, chewy inner layer and crispy outer layer. You can find bagels in different flavors and types. The average size of bagel is 3.5-4oz. but it may change depending on the source. You can find whole grain, plain, and raisin bagels with all sorts of seeds and toppings and the ingredients used determine the bagel nutrition facts. Let's find out more about it.

Nutrition Facts of Bagels

An average-sized bagel may contain up to 290 calories with about 2g of fat, which usually depends on how you cook them. There is usually up to 60g of carbs, 10g of protein, and 3g of fiber. However, there may be some variations with different types of bagels.

1. Plain Bagel Enriched with Calcium Propionate (1 bagel, 57g)

General Nutrients

Amount

General Nutrients

Amount

Protein

6g

Fat Total

1g

Calories

146

Saturated Fat

0g

Water

20.7g

Monounsaturated Fat

0.3g

Carbohydrate

29g

Polyunsaturated Fat

0.4g

Dietary Fiber

1g

Omega-3 fatty acids

36.5mg

Starch

24.9g

Omega-6 fatty acids

328mg

Sugars

3g

Micronutrients

Vitamins

Minerals

Vitamin A

0.0IU

Calcium

50.7mg

Vitamin C

0.6mg

Phosphorus

49.6mg

Vitamin E

0.1mg

Magnesium

12.5mg

Vitamin K

0.6mcg

Iron

3.4mg

Riboflavin

0.1mg

Manganese

0.3mg

Thiamin

0.3mg

Copper

0.1mg

Folate

82.6mcg

Zinc

1.1mg

Choline

8.7mg

Potassium

42.7mg

Pantothenic Acid

0.1mg

Calcium

50.7mg

Niacin

2.3mg

Phosphorus

49.6mg

2. Plain Bagel Enriched without Calcium Propionate (1 bagel, 26g)

General Nutrients

Amount

General Nutrients

Amount

Protein

3g

Fat Total

0g

Calories

72

Saturated Fat

0g

Water

8.5g

Monounsaturated Fat

0.0g

Carbohydrate

14g

Polyunsaturated Fat

0.2g

Dietary Fiber

1g

Omega-3 fatty acids

9.4mg

Starch

Omega-6 fatty acids

172mg

Sugars

Micronutrients

Vitamins

Minerals

Vitamin A

0.0IU

Calcium

19.2mg

Vitamin C

0.0mg

Phosphorus

25mg

Vitamin E

-

Magnesium

7.5mg

Vitamin K

-

Iron

0.4mg

Riboflavin

0.0mg

Manganese

0.1mg

Thiamin

0.0mg

Copper

0.0mg

Folate

5.7mcg

Zinc

0.2mg

Choline

-

Potassium

26.3mg

Pantothenic Acid

0.1mg

Calcium

19.2mg

Niacin

0.5mg

Phosphorus

25mg

3. Wheat Bagel Nutrition Facts (100g)

General Nutrients

Amount

General Nutrients

Amount

Protein

9g

Calories

282

Choline

0.0mg

Sodium

449mg

Calcium

51.3mg

Iron

3.5mg

Carbohydrate

53g

Fat Total

4g

Dietary Fiber

3g

Saturated Fat

0g

Sugars

8g

4. Multigrain Bagel Nutrition Facts (1 regular)

General Nutrients

Amount

General Nutrients

Amount

Protein

11.84g

Sodium

520mg

Calories

272

Potassium

389mg

Cholesterol

0mg

Fat Total

1.34g

Carbohydrate

55.08g

Saturated Fat

0.19g

Dietary Fiber

7.7g

Monounsaturated Fat

0.192g

Sugars

3.41g

Polyunsaturated Fat

0.538g

5. Toasted Bagel Nutrition Facts (1 regular)

General Nutrients

Amount

General Nutrients

Amount

Protein

11.03g

Sodium

475mg

Calories

285

Potassium

84mg

Carbohydrate

56.54g

Cholesterol

Omg

Dietary Fiber

2.6g

Fat Total

1.7g

Sugars

5.76g

Saturated Fat

0.28g

6. Egg Bagel Nutrition Facts (medium bagel, 105g)

General Nutrients

Amount

General Nutrients

Amount

Protein

11g

Iron

4.2mg

Calories

292g

Fat Total

2g

Water

34.3g

Saturated Fat

0g

Calcium

13.7mg

Monounsaturated Fat

0.4g

Potassium

71.4mg

Polyunsaturated Fat

0.7g

Carbohydrate

56g

Omega-3 fatty acids

30.4mg

Dietary Fiber

2g

Omega-6 fatty acids

630mg

7. Oat Bran Bagel Nutrition Facts (100g)

General Nutrients

Amount

General Nutrients

Amount

Protein

11g

Potassium

115mg

Calories

255

Magnesium

31.0 mg

Water

32.9g

Fat Total

1g

Iron

3.1 mg

Saturated Fat

0g

Calcium

12.0 mg

Monounsaturated Fat

0.2g

Carbohydrate

53g

Polyunsaturated Fat

0.5g

Dietary Fiber

4g

Omega-3 fatty acids

22.0mg

Sugars

2g

Omega-6 fatty acids

465mg

It's Vital to Limit Your Intake of Bagels

With all the information about bagel nutrition facts,it becomes clear that it is healthy when eaten in moderation because there is a limit of how many carbs and calories to take in to maintain a healthy body weight. Here are some other reasons why it makes sense to limit your intake of bagels.

1. Too Much Carbs

You get about 66g of carbs from a 6-inch bagel. It may not look much but you should also consider the fact that you get almost no protein, fiber, or fat from that bagel. Its carbohydrate content is the same as the carb content of four slices of bread. You have to be very active throughout the day to handle this much of carb or else you will increase your risk for diabetes. It will also hamper your weight loss efforts.

2. High Glycemic Index

Eating a typical bagel is like having 16 teaspoons of sugar. Moreover, your body absorbs the starches in bagels more quickly than table sugar, which leads to an immediate increase in the levels of sugar in your blood. Bagels are high on glycemic index – the higher the index, the more it affects your blood glucose levels. Bagels have a glycemic index of 70, which is even higher than sucrose (60). Therefore, it makes sense to limit your intake of bagels to avoid diabetes and other complications.

3. Not Healthy to Begin a Day with

You should get at least 30g of protein in the morning because it helps build and maintain muscle mass and boost your metabolism. Having bagels for breakfast is not the right idea because they do not provide enough protein. Even if you use peanut butter and cream cheese, you won't get 30g of protein, which can make you hungry all day. Besides, bagels are high in sugar, carbs and calories, which is not a healthy choice for breakfast.